Quitting Cigarettes – Help and Advice

You want to quit cigarettes? What do you do? Whose advice do you take? What should you do? I remember all these things running through my head when I decided to give up and the multitude of sites, books and advice in this area is staggering, contradictory and, quite frankly, off-putting to the potential ex-smoker.

So I’ve decided to collate the best advice here.

What the experts say isn’t always true – trust yourself

The first piece of advice is this – don’t take everything you’ve heard on the subject as gospel truth. There are many reasons for this:

  • Cigarette manufacturers are a hugely powerful lobbying force in north American and western European governments. It will not benefit them financially if you give up. So it is in their interests to obfuscate the anti-smoking message and downplay the harm that cigarettes can cause. They have been doing this for years and haven’t stopped now that the cat’s out of the bag and everybody knows that smoking’s bad.
  • Pfizer is one of the largest companies in the world and they happen to manufacture most of the cigarette cessation aids (patches, gum). If you think that you can only give up smoking with one of their products, you may be right, but they have spent countless billions of dollars trying to persuade you that this is true.
  • There is money to be made if you stay smoking; there is money to be made if you give up smoking. A lot of websites that claim to help you are actually poorly disguised feeder sites for certain products. Here, I recommend products but I also offer a free course in how to give up smoking by self-hypnosis that won’t cost you a penny!

“Pick a quit date”; “tell everybody about it”; “throw away your cigarettes”; “chew gum/wear patches” are just some of the pieces of advice that prove totally wrong for me!

What works for someone may not work for you. So, don’t worry, if you read that you’re going to have a terrible time giving up … it might not be true!

Keep busy

I’m not exaggerating: giving up smoking may well be the best thing you’ve ever done. It may lead to a new chapter in your live that you will look back on as one of the happiest periods of your life!

But you’re going to say goodbye to a habit – a part of your life – that’s been with you for a long time. So you’re going to have to replace it with something.

So, quickly, get a piece of paper out and write down 5 new habits/hobbies you can replace smoking with and try to do them all when you stop smoking. Here are some suggestions:

  • Do more exercise (the best, best thing you can do!)
  • Start creating more healthy and exotic recipes in the kitchen
  • Read more books about … (insert subject that’s of interest to you)
  • Look up some old friends you’ve been meaning to call
  • Watch less TV

OK, the last one is more of a negative than a positive new habit. But it’s a good one!

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Smokers are often bemused by the amount of information about giving up cigarettes

Think about triggers

What sets you off wanting a cigarette? Drinking alcohol, going to bars, meeting certain people? Try to avoid these triggers for the first few months.

Breathing

You can make positive suggestions to yourself whilst concentrating on your breathing. Try this. Similarly, if you get the urge to smoke, quietly take a moment to yourself to breath deeply and concentrate on the sensation of breathing, the feeling in your lungs, mouth, etc. It works, trust me!

Drink water

Similar to the above, just a glass of water can be enough to stop cravings sometimes.

Remember the feeling the last time you had a smokers cough or cold

The next time you reach to take a cigarette out of the packet, remember the pain smoking has caused you.

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What is Nicotine Addiction? And What Can We Do About It?

There are many facets of nicotine addiction. Here are some of them:

  • Behavioural dependence. If you are young, cigarettes may be used to make you look older. Tobacco is seen as something that makes life more enjoyable, like a “pat on the back” or reward after accomplishing something.
  • Physical need for nicotine. For some people the hardest barrier to overcome when giving up smoking is the physical addiction. Your body responds to the nicotine it has taken and naturally feels something is missing after it is taken away. Smokers will naturally adjust their bodies without even thinking about it. They may smoke more than they normally would before boarding a long-haul flight. Like heroine, nicotine is physically addictive and, like heroine, there can be tremendous physical and mental hardships to endure when quitting.
  • Part of your day to day life. Smoking quickly develops into a habit. It provides rituals and patterns in your day to day existence which are really hard to break.

These facets quickly form a vicious circle. The nicotine “hit” which you experience within 7 to 14 seconds of taking your first drag can have a huge “beneficial” effect of feeling high and reducing anxiety. However, these effects are soon diminished as more nicotine is required to experience the same levels of arousal.

And so it goes on, you require more nicotine, you smoke more, you get more addicted. This is why a 2 or 3 a day smoker rapidly becomes a pack a day smoker.

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Along with the addiction comes the health issues we all know well enough. There is the immediate physical pain that is associated with smoking as well. And, don’t forget, there are tremendous mental challenges to overcome when dealing with a nicotine addiction – sometimes a lack of self-worth, a feeling of helplessness, isolation, dependency, etc., etc.

But all is not lost, there is something you can do about it

With all this negativity around smoking and all this evidence as to the seriousness of nicotine addiction, it’s a wonder anyone ever gives up!

But people do quit smoking. In fact, only about 20% of adults in the UK smoke nowadays. After the war, it was only 20% who didn’t smoke! Quite a turnaround!

So, gradually bit by bit, people did conquer smoking. It didn’t happen overnight in a flash and a bang. But, quietly and assuredly, men and women just like you in their millions turned their backs on nicotine and went on to enjoy their smoking-free lives.

The problem is there are many ways to quit cigarettes. There’s not one over-arching and definitive solution to this addiction. And, meanwhile, there’s a lot of misinformation out there. Huge billion dollar multi-national companies spend fortunes on advertising saying that chewing nicotine gum will help you whereas evidence suggests that most people quit cold turkey and they don’t make a huge song and dance about it.

I gave up easily. I woke up one morning and didn’t smoke a cigarette like I usually did. However, I had been meditating for a few weeks beforehand.

I can teach you what I did. I’ve had a lot of successes with other people so far.

If you want to find out how, enter your email in the box below and I’ll send you the information pack consisting of a PDF e-book, an MP3 plus a series of emails – all for free – which will help you use self-hypnosis to quit cigarettes now!

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How I stopped smoking

I had been smoking for a very long time, longer than I care to remember. I must have been a young lad, no older than 7, when other kids had stolen cigarettes from their fathers and brought them in to school for everyone to smoke. It was during these times that I took up the habit.

I almost lost my life to it when last year I was told by my doctor that my arteries and lungs were worsening and that action had to be taken as quickly as possible. I walked away feeling increasingly stressed and worried about what I was doing to my family. Suddenly, years of nagging by my wife to give up had more of a bearing, and I realised that to turn my life around I would need to turn the weaknesses in my life into my strengths.

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Everyone who’s quit smoking has a story to tell…

The number one tool in achieving anything of note in life is willpower; without this no task can be accomplished. I had to dig deep and show resolve and character, and I also came up (with the help of my wife) a unique idea in helping me do this.

I took a three step approach to quitting smoking;

  1. I dipped all of my cigarettes in the rubbish before putting them back in the packet. When I absolutely could not resist a cigarette anymore, I took one out, lit it and took a drag; the actual disgusting feeling almost made me puke, and this helped because my mind created a cognitive dissonance with the product, I no longer looked forward to smoking cigarettes. This is similar to how pets are trained, and works along the theories used by marketers in advertising.
  2. Weaning oneself off cigarettes or any addictive habit is a tough process, but products that are not as bad are a good half way house in doing so. I used electronic cigarettes to get rid of the tobacco in cigarettes then nicotine free electronic cigarettes to get rid of the nicotine too so eventually it was just a physical habit without any side effects.
  3. This is the somewhat innovative idea. On all of my cigarette packets, I placed passport sized images of my wife and kids on them so that each time I looked at the packet I would feel the guilt, and realise each time what was most important in life.

Doing all of these things was great for me because I have come out of this a stronger person, I now feel that if I train my mind with self-belief and courage then I can achieve anything.

My doctor is happier for it, my wife and kids are happier for it, and I’m happier and healthier for it.

This is a guest post by Jonathan Woodbell the first ever on this site

Every smoker is different and everyone gives up in a different way. For example, I didn’t need will-power and I didn’t use electronic cigarettes or any other replacement therapy. I particularly like the ideas of dipping the cigarettes in the trash and putting photos of your loved ones inside the cellophane of the packet.

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3 Oral Health Symptoms That You Can Improve By Giving Up Smoking

Looking for powerful motivators to help you finally kick your smoking habit? Many of the health side effects from cigarette smoking cannot be reversed over night. However, for smokers who successfully quit, there are some oral health benefits that you can begin enjoying almost immediately.  

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After a couple weeks of cessation, you should start to see your oral health change for the better. Here are three of those side effects that can and will reverse with cessation:

1. Bad breath/halitosis.

Bad breath is directly caused by cigarette smoke and inhalation.  For smokers, it is caused by both nicotine and a vitamin-C deficiency. After smoking, cigarette and smoke particles remain in the throat, mouth, and lungs, causing a bad odor to develop and remain.  Smoking also causes dry mouth, which provides a climate that bacteria loves to grow in.  The combination of cigarette particles, bacteria growth, and the lasting environment all contribute to chronic bad breath.

The good news is that by removing all of these contributors, your breath will return to normal.  With proper upkeep, like daily brushing and flossing, there is no reason your breath should not smell fine.  Without smoke and nicotine particles lingering in your oral cavity, it removes majority of the halitosis-causing bacteria, thus returning your breath back to normal!

2. White gums.

Cigarette smoking interferes with the normal function of our tissue cells, causing restriction and further complications inside the mouth know as white gums. While normal gums receive ample blood flow, those of cigarette smoker’s are not receiving enough blood to keep them healthy. This can lead to recession and even bone detachment.  Many smokers notice that their gums turn to an off-pink, white-ish color. This is an indicator that the gums are not healthy and will lead to tender, bleeding gums.  Further, white gums and a white tongue are signs of oral cancer, which should be treated immediately.

The good news is that with cessation, tissue cells can return to their normal activity and increase the blood flow around the mouth and gums.  Although gum disease will not disappear over night, with proper oral healthcare and regular visits to your dentist your gums should return to their normal pinkish color, and any bleeding or recession should stop. If you notice extreme tenderness and sores, it’s important to visit your dentist.

3. Loss of taste/smell.

Food lovers rejoice! This is one side effect that can be reversed within two weeks of cessation.  Smokers experience a dulling of taste and smell because of the hot fumes they breathe in. Smoke is toxic to the senses and dulls the taste buds on the tongue.  Loss of smell usually comes first and as a result your palate is less likely to detect flavors.  Perhaps the most interesting part is that many smokers don’t realize their palate or smell has been compromised.  It’s only after cessation that many notice a change in flavor, smell, and sensation.  Mark your calendar and treat yourself to your favorite meal after two weeks of breaking the habit!

Cigarette smoking causes many negative side effects, and oral health is just the tip of the iceberg. For some, motivators need to be in the near future to make them attainable. These three oral health conditions can be reversed or improved within weeks to months of quitting. Now is the time to start getting healthy and enjoying life to the fullest!

Alexis Goodrich publishes a dental health blog http://www.bestdentistguide.com, and you can also follow her on Twitter for all things dental @thedentistguide

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Hypnotherapy and the Unconscious

Hypnotherapy and the Unconscious

Hypnotherapy has effectively been used in various forms for hundreds of years. Its concept is simple – the unconscious controls your habits, hang-ups, fears, phobias and self confidence therefore it makes perfect sense to deal direct with the part of you that can change general health for the better.

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A hypnotherapist can try to implant suggestions into your unconscious

When dealing with hypnosis the key is all about relaxation and distraction. You relax the body and distract the mind, inserting key suggestions into the unconscious that changes the way you behave.

When someone is experiencing anxiety or stress, it is not uncommon for the unconscious to go into overdrive causing panic attacks, heart palpitations, insomnia and extreme tiredness. This is your body’s way of communicating that you have a problem and it wants you to address it as soon as possible. After all experiencing these sorts of side effects are extremely unpleasant and difficult to live with.

Not everyone experiences such intense symptoms. Many have varying degrees of anxiety and stress. Symptoms can show themselves in many other forms such as unexplained weeping, rage, suppressed anger, obsessive worry, stomach pains, IBS, hair loss and most commonly a feeling of helplessness.

Anxiety and stress can also cause addictive habits such as smoking and alcoholism.

As not everyone is suitable or comfortable taking drugs to combat these symptoms, hypnotherapy gives an easy and healthy option that can also have other beneficial attributes.

Hypnosis relaxes and reduces tension throughout the body and mind, thus reducing the outward symptoms of anxiety and stress. More importantly the inner turmoil that is the root cause of these behaviours are tackled and negative thought processes are changed for more healthier alternatives.

What happens in a Hypnotherapy session?

This can depend on the therapist or the method you choose to tackle this challenging problem with. Generally you will experience deep relaxation and peace, accompanied by increased self worth and confidence.

The available implementation methods for this therapy are varied. Such as personal one to one and group sessions. Skype therapy for conditions such as acrophobia and severe anxiety. As well as serving those who find a therapist but are unable to travel to the destination due to time restrictions.

Multimedia options are increasingly popular such as CDs, MP3 recordings, DVD’s and smart phone apps. Many internet companies are offering free downloads just for joining their mailing list. Other options are free Self Hypnosis eBooks, and Amazon have a huge array to help any condition.

Like in every alternative therapy market, it is essential to find the right delivery method for you.

Therefore take the opportunity to find a therapist who makes you feel comfortable and at ease. Who asks about you (not just what they can do for you) as well as being registered with a competent society such as the BSCH.

Alternatively a lesser known option would be to search auction sites and second hand stalls, communicating with the seller to get feedback of how their anxiety was helped by using their hypnotherapy tool. You may be surprised at how many people will have been helped and are passing products on to help others.

One of the many questions asked of any therapist is: How long will it take to rid me of my problem?

Unsurprisingly, there is no easy answer here. Hypnosis is a matter of willingness to really be helped and cooperation with the therapist. It is widely claimed that all hypnosis is self hypnosis. Meaning that without a two way partnership between the therapist and the client, the therapy will never set deep enough. It is imperative therefore that all diligence is taken to find as stated before a suitable therapist or professional multimedia tool.

So to summarise

  • Make a decision that today is the day to claim your life back.
  • Explore the options and tools that are available to you such as therapist, multimedia, books, and auctions.
  • Choose one that suits your commitment and need.
  • Commit to the treatment, be patient and positive.
  • And above all look forward to the new found freedom that hypnotherapy will bring you.

This is a guest post by hypnotherapist Penelope Pedley.

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Why Most ‘Quit Smoking’ Methods Fail

Why Most ‘Quit Smoking’ Methods Fail

The ability to quit smoking is more than merely removing the substance from your everyday lifestyle. Many of us will attempt to quit only to fall off the wagon in a burning poof of ash. Regardless of how hard we may try, nothing seems to work.

We could stand there chewing on nicotine gum with three patches stuck to each arm and an e-cigarette hanging off our lips as we walk up to the gas station to buy a pack of “real” cigarettes. What makes this habit so difficult to break for many of us?

1. Availability

Unlike hardcore drugs, cigarettes are readily available at so many locations around your home. It doesn’t take much to talk yourself into running to the convenience store and picking up a pack. There isn’t much stopping you from doing just that either. It’s not like you have to find a “hook-up” to get your nicotine fix. There are no back-alleys that you may never emerge from once you enter. It takes less than five minutes and your “dealer” will do it with a smile as he or she takes your money at the cash register.

2. Mental Habits

There are a lot of people that wind up sitting at their desks at home and chain-smoke as they peruse the Internet and play on Facebook. A lot of the time, these cigarettes simply burn out without the smoker inhaling maybe five or six drags. However, it becomes a mental habit to have the white cylindrical tube in your fingers as you type away at the keyboard. The same goes with driving or after meals. It becomes a mental state that you “need” to have a cigarette in order to complete these tasks.

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3. Will Power

A lack of will power is how a lot of people gain weight and fail at quitting. The obsession may not be nearly as bad if the cigarettes weren’t so damnably easy to get a hold of. But since they are, your will power is at an all-time low as you can talk yourself into just about anything. A simple practice you could try is talking yourself out of something instead. However, the mind is a funny substance. You may do a great job at not smoking the entire morning only to realize you just bought a pack and are unwrapping it with your lunch. The part of your mind that is addicted to the cigarettes pretty much tied up and gagged with duct-tape the conscious part of your mind that wants to quit.

4. Imagery

We’ve all seen the commercials of what organs look like from a smoker and comparisons of how many people die of lung cancer every year. To the average smoker, we watch these commercials and think to ourselves, “that’s disgusting” while puffing on a cigarette. Shock value doesn’t work against many smokers as we’ll laugh and light up anyway. A different kind of positive mental imagery needs to be developed in order for something like that to work. Perhaps a commercial addressing the mental aspects of how to help someone to quit could suffice.

When it comes to breaking any habit, it all boils down to will power and the state of your mind. If you believe that something isn’t going to work for you, the chances are it won’t. You need to be ready inside your mind in order to succeed at quitting cigarettes. Without this frame of mind, you are doomed to make the same New Year’s Resolution every year until you die.

Jason Miner plays a vital role for www.blogcarnival.com.  He is an expert in writing topics of different categories.  He is helping the carnival team to grow & working on making this an even better place for bloggers.

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How To Quit Smoking Cigarettes

How To Quit Smoking Cigarettes

Smoking is a habit that permeates every aspect of life; from nights out to breaks at work, it is easy to become reliant on cigarettes as a crutch. Now you want to break that habit and improve your health and wellbeing but it seems like a mountain to climb. With both the physiological and psychological addiction to tackle it may even seem insurmountable, it isn’t and with some simple techniques you can quit smoking today.

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Natural methods are best when quitting smoking

The first step, as with any addiction, is to plan how you will quit. Choose a day to quit whether that be today, tomorrow or next week and stick to it! Try making a wall chart or calendar to map your progress. It is very encouraging to tick off smoke free dates such as a day, a week, a month and eventually a year. Choose some of the below techniques that you feel are right for you and above all else, have faith in yourself to stick to quitting.

Create A Mantra

A great way to encourage yourself to quit smoking is to create a personal mantra or phrase that will remind you why you’re quitting. For example, ‘Each clear breath renews my health’, would remind you of the health benefits of quitting. This mantra will also be very useful in combination with other techniques you can utilise.

Meditation

Most smokers will tell themselves cigarettes help stress but this is actually a myth, the feeling of relief is only a physiological response to a nicotine craving. There are far better ways to reduce stress. Meditation is a great way to relax and can be fitted into any routine. To get started simply sit and focus on your breathing, try to clear your mind and focus on the sensation of breath going in and out. Once your body relaxes, you can focus on your personal mantra. In this state of relaxation, getting in contact with your subconscious will be easier and you will finish meditation feeling cleansed and pure and definitely not wanting a cigarette! There is a great deal of more detailed advice about meditation available online.

Hypnosis and Self Hypnosis

With hypnosis, one can convince the mind to not smoke again. You can get in contact with clinics that provide hypnosis sessions from professionals who will help you to quit smoking cigarettes, but there are also ways you can utilise self hypnosis. Self hypnosis takes time and effort, it’s something you will have to do every day. Start by repeating your mantra at every opportunity, when cleaning the house for example. This will begin to implant the idea of quitting in your subconscious. Utilise meditation and once you are completely focused, communicate with your subconscious. This will be difficult at first but over time, the idea to quit will flower in your mind and your desire to smoke will evaporate. Again, there is a wealth of knowledge about hypnosis available online, so research and find the technique right for you.

These are just some of the techniques you can use to quit smoking cigarettes but remember, most of all trust in your own will power. If you are struggling, find a likeminded friend to talk to, or better yet to quit with. A partner in quitting can be just what you need to really motivate each other.

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Yes, It Is Possible To Quit Smoking

Lots of people these days want to lead a healthier lifestyle. They try to change their food intake, physical activities, habits, and other aspects of day-to-day living. For many, there are really bad habits that are hard to break. One of these is smoking. And, contrary to popular opinion, stopping smoking cigarettes is can be achieved quickly and easily.

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Many people are trying to choose a healthier lifestyle

You may be aware through the media that people have to suffer horrible withdrawal symptoms when quitting smoking. Many people are afraid to even take the first step when deciding to stop smoking because of the fear of the withdrawal symptoms. To overcome this, today’s market is now filled with different cigarette substitutes and other medications to help ease the transition from being a smoker to an ex-smoker.

First of all, quitting can be easy. It may be difficult for some; but, make no mistake, it can be easy for a great many people. It may include a straightforward desire to stop smoking and a conscious effort to keep cigarettes away from you. While it is important to keep cigarettes out of sight as much as possible it is also helpful to have a strong support system that includes family, friends, and co-workers who are committed to helping the smoker break the bad habit. They also help to cope with the withdrawal symptoms. These methods have been proven to be effective ways to motivate a person to stop.

Another way to stop smoking cigarettes is to take pills that reduce the pleasure of smoking. Over time as these pills take effect, smokers will feel and realize that there is really no point in continuing this habit. In addition, nicotine gum and patches are recommended by some (but not by me!). These contain smaller amounts of nicotine compared to the actual nicotine content of cigarettes. The intake of these gums and the use of patches must be reduced as weeks go by until such a time that the smoker is comfortable not having his or her nicotine fix anymore.

Smokers are encouraged to replace this bad habit with another habit that is more positive such as regular exercise. Whenever an urge to smoke is felt, smokers who are in the process of quitting can look for something else to do. Getting into an exercise program would be a good way to relieve withdrawal stress instead of lighting up a cigarette. Also, the money that might have been spent on a pack of cigarettes could be put away into a piggy bank.

There are many of the common sense suggestions like those above that many smokers have heard over and over. But, my experience of quitting was an extremely pleasurable one. I quit smoking easily in one day by using meditation and self-hypnosis. In order to learn how, fill in your email address in the box and receive a free e-book and MP3 that will explain everything.

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How to Overcome Smoking Health Problems

It is very difficult to put an end to smoking. Today, you might find remedies in the market which might help in quitting this habit. If you really want to say ‘NO’ to smoke, try to change your lifestyle accordingly.

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If you can’t stop smoking, there are many problems you need to face. Here are some of the health problems:

  •  A puff of cigarette contains different chemicals which might affect the whole system along with cells. In those different chemicals, there are around 80 essential chemicals which cause cancer. It affects most parts of the body.
  • Due to smoking, lungs are damaged massively, as these soft tissues come in direct contact with the toxins of cigar smoke. Once you get lung cancer, it is very tough to survive as there won’t be any chance of recovery and it increases trouble in breathing too.
  •  Some of the parts which get affected by smoking apart from the lungs are oral, kidney, cervical, leukaemia, bladder, liver, stomach and uterine canal etc.
  • At the time of pregnancy, smoking may increase chances of getting miscarriage. Obstructs the development of the baby or babies born with very low weight are associated with miscarriage.
  • There are many evidences proven that young people are mostly affected by smoking. It seems that if you start smoking at the age more than 11yrs, are expected to have an early death than people, who started at age after 20yrs.
  • Your appearance and your teeth get ruined, if you smoke regularly.
  • Some of the symptoms of withdrawing smoking are depression, anxiety, loneliness, short-tempered, feeling hungry and mood swing, sleeplessness etc.

Here are the some ways to overcome the health problems due to smoking:-

  • You need to understand the benefits of quitting this habit and decide on what basis you want to quit like for yourself, or for your family or for any health issues. Be mentally prepared, so that you can face any consequence easily with focus
  • Discuss with your family about this decision and take their support in order to get quick results.
  • Talk to your doctor about your opinion, and take some precautions and medicines if required.
  • Have a healthy diet and replace a cigarette with any fruit or sprouts etc., So that the thought of smoking may not reach your mind at all
  • Doing Regular exercises will release stress and give an opportunity to cope your body from unnecessary toxins letting into your body and would help you to get physical and mental strength back to normal
  • In yoga, go for breathing exercises like inhaling and exhaling for at least 5-10mins daily, which could help you
  • Get your teeth cleaned, as it will give a fresh look and motivates you to have a new look at your life
  • And last but not the least, drink lots of water as this is the only solution for flushing out the toxins and the chemicals from your body, in return helps to reduce the desire of smoking again
  • If you have strong determination to quit smoking, there are many communities or rehab centres, where in some work for free, but some might charge you for the same. Register yourself and in case if you need extra money to support you, you can opt for Short term loans.
  • Find out about our self-hypnosis and meditation method to give up smoking and be a happier person.

Michelle Ryan writes financial articles on short term loans and PPI claims. She’s an avid blogger and provides financial advice.

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7 Effects of Light Smoking

“Oh no, I don’t smoke! I only smoke socially!” How many times have you heard these sentences uttered or have you actually spoken them yourself? If you’ve been finding yourself having just a few cigarettes per day, these potential effects might change your mind.

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Developing an Addiction

Despite the fact that you are only smoking a few cigarettes, you could develop an addiction to them. One or two cigarettes now could quickly develop into a pack per day, and then you are going to be susceptible to all of the same problems as regular smokers.

Wasting Your Money

No matter how many cigarettes you smoke per day, you are still spending money on them. Let’s say that you spend just $10 per week on your habit. At the end of the year, you could have saved an additional $520 instead. This could go to healthy snacks, tuition, daycare or even entertainment (really, $500 might be the difference between having any extra cash to have fun or not).

Heart Disease

In a study entitled “Health Effects of Light and Intermittent Smoking” by Rebecca E. Schane, MD, Pamela M. Ling, MD, MPH and Stanton A. Glantz, PhD it is stated that a person who smokes lightly has pretty much the same risk for heart disease as an individual who smokes on a regular basis.

Lung Cancer

When we look at the effects of cigarette smoking, it’s impossible to avoid the topic of lung cancer. This is especially important, considering that the same study does report that individuals who smoke regularly have a much higher risk of the disease than those who smoke lightly; however, the latter group is still at higher risk than the rest of the population.

Wasting Time

In addition to spending unnecessary money, going outside for a few cigarette breaks each day is a waste of your time. Imagine that you smoke four cigarettes per day, and you take ten minute breaks each time. That is 40 minutes of every day you can never get back!

Making Excuses

No one wants to become that person who is constantly making excuses about how much or how little he or she smokes. When you do just a little, you are becoming that individual. Furthermore, you will need to explain yourself to the children in your life, and you can absolutely come across as a poor role model for them. They will see you smoking and might believe that it is completely okay to do. Furthermore, never forget that making unhealthy choices now also makes your future offspring (and theirs) more likely to develop bad health.

Mortality Rate

The aforementioned study also discusses rates of death in individuals who choose to smoke lightly. The authors write, “The risk of all-cause mortality in intermittent male smokers is significantly increased (OR=1.6, 95% CI 1.3–2.1) when compared to nonsmoking men (31). Among women, light smoking resulted in a 4–6 year median loss of life when compared to nonsmoking women.” Even when you choose to smoke lightly, you can increase your chance of an early death.

Many people assume that if they partake in a harmful activity only sometimes, they are not really causing any serious damage to themselves. From reading the above information, you now know that’s not true, especially when it comes to smoking.

Ben Graham writes about health, education and more. His most recent work explores the top online msn programs.

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